Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
HAPPY BIRTHDAY BRAD!
Strength
Deadlift
Build to a Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Workout (Time)
Emerald Isle
Freedom (RX’d)
21-15-9
Double Dumbbell Clean and Jerks (50s/35s)
50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)
(KG conv: 22.5s/15s)
Independence
21-15-9
Double Dumbbell Clean and Jerks (35s/25s)
50ft Double Dumbbell Front Rack Walking Lunge (35s/25s)
(KG conv: 15s/10s)
Liberty
20-16-10
Alternating Dumbbell Clean and Jerks (light)
50ft Single Dumbbell Front Rack Walking Lunge (light)
Target time: 5-7 minutes
Time cap: 10 minutes
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)